Oct. 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

AMRAP 5 Minutes

Row 1k

Max Lateral Jump

Squats over the Rower

in remaining time

Stretch: Front Split hold

:90/side

WOD #1 AMRAP 15 Minutes

Row 2k

50 Sumo DLHP 95/65lbs

Max Rep Single Arm DB Push

Press 50-70/35-50lbs

(switch arms anytime)

*put this score in your notes

WOD #2 4 Rounds

50 Air Squats

35 Push Ups

20 Chest to Bar or reg pullups both rx

Rest 2:00 put in total time as score with the rest

LIFT:

Back Rack Lunges

5×10 Heavy for you

Bench Press

3×10

Bench Press (3×10)

Back Rack Lunge (5×10)

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